Exercise of the Day (WOD)
4 RoundsIn a 5 minute window complete500/400m Row6 Burpee Field Leap Overs (24/20)*400m Run
Relaxation 3 minute between rounds
*Rx+ = 10 reps
Rating quickest and slowest time for every spherical. Ex: 4:21, 4:43 Rx
Upcoming Occasions
Friday, July 4th CFM closed for 4th of July. Common schedule on Thursday and Saturday.
Thursday, July seventeenth CFM Deliver-A-Good friend Day! Invite a good friend or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact electronic mail and the time you’ll be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
As we speak’s schedule
6:00a: All Ranges CrossFit- Isabelle7:00a: All Ranges CrossFit- Isabelle8:00a: Open Health club- Isabelle12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey7:00p: Weightlifting- David
And coming tomorrow…
A. For Time [14min cap]50′ Handstand Walk21 C2B Pull Ups*50′ Handstand Walk15 C2B Pull Ups50′ Handstand Walk9 C2B Pull Ups50′ Handstand Stroll*(Rx+ 12-9-6 Bar Muscle Ups)
B. Cluster (Squat Clear Thruster)5 units of two repsComplete 1 set each 2 minutesStart at 50% max C&J and construct to 70-80%
Submit time for the WOD and cargo for the cluster. Instance 13:10 Rx, 230#
